A. Dynamic Stretches
B. (3 rounds)
15 light dbell thrusters
50 ice skaters
15 light dbell overhead sit ups
50 light dbell Russian twists
C. (For Strength/ Technique)
Dbell squat
5-5-5
3-3-3
(If no access to heavy weights: double repetitions)
D. (Every minute for 3:00)
Minute 1: 21 dbell thrusters
Minute 2: 15 dbell thrusters
Minute 3: 9 dbell hrusters
(DBell each hand; Each minute missed = 400m run)
E. Static stretches
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